SPARK ~ Thought of the Day: Quote of the Day: Every experience, everything with which we have come in contact in life, is a chisel – cutting away at our life statue, molding, modifying, shaping it. We are part of all we have met. ~ Orison Swett Marden
Journal: Everything we encounter has the capacity to shape us for the better … IF, and only if, we allow it to. Our families are some of our most powerful life-shapers. How have you allowed your time with your family this past week to shape you? How did you resist it? Consider in your journal the things you felt most shaped by this past week. Are you disabling that chisel from doing its best work? [Click here for additional Journal exercises]
FUEL ~ Dish of the Day: Nothing says summer like seafood! There are two options for cooking the scallops in our Scallops Provencal: put them in the sauce at the end to cook, or grill them and serve with the sauce. Either way, be careful not to overcook the scallops – they only take a couple of minutes! [Click here for additional Recipes]
SPARK ~ Thought of the Day: Quote of the Day: Being deeply loved by someone gives you strength, while loving someone deeply gives you courage. ~ Lao Tzu
Journal: Think back to an instance or season of life where those around you lifted you up – enabling you to do more than you could have on your own. Then think back to an effort you made to achieve something you wouldn’t otherwise have tried for, had your love for someone not been present. Recount both of these instances your journal today. [Click here for additional Journal exercises]
SPARK ~ Thought of the Day: Quote of the Day: The harder the conflict, the more glorious the triumph. What we obtain too cheap, we esteem too lightly; it is dearness only that gives everything its value. I love the man that can smile in trouble, that can gather strength from distress and grow. ~ Thomas Paine
Journal: If you sat across from your best friend at the dinner table tonight – and they were all ears – what would you tell them your greatest internal struggle is right now? Outside of any struggles with people or finances – what are YOU facing inside yourself? Write out in your journal what this battle looks like. Then copy down todays quote and essential element. [Click here for additional Journal exercises]
Journal: What moments have you been in lately? I mean really in. Moments you tasted and touched and reminisced about later. Pick one from the last few weeks. Recount it in your journal. [Click here for additional Journal exercises]Spark photo credit: http://starsmasquerading.tumblr.com/post/2979717273
FUEL ~ Dish of the Day: Whether you throw this recipe in the crockpot, or tend to it over the stove, today’s Simple Savory Lamb Stew will knock your socks off! Chock full of protein and enhanced with natural herbs and spices, this supper will be the perfect ending to a full day! [Click here for additional Recipes]
SPARK ~ Thought of the Day: Quote of the Day: Never let a problem to be solved become more important than the person to be loved. ~ Barbara Johnson Essential Element: It’s important to differentiate that Unconditional Love does not imply unconditional approval. We should reserve the right to disapprove of another’s (and our own) behavior, yet, without judgment, accept them and love them unconditionally. [click here to read 'Spark Insight: Love'] Journal: You know where you struggle? That thing you most dislike about yourself? The area you constantly seek to improve in– but always seem to come up short? What might it look like to love yourself here? Without ‘approving’ of your actions, habits, or attitudes needing improvement – write in your journal three personal affirmations of who you are right now – three parts of yourself that remain intact, even through out this growth process. [Click here for additional Journal exercises]
AIR ~ Movement of the Day: Air Squats This essential movement is crucial to add to your daily schedule. Air squats not only work your quads and core, but strengthen your lower back as well! Runners, especially, can benefit from adding squats to their pre-run stretch, halfway point, and at the end of their run, as well. A strong lower back eliminates a multitude of common daily aches and pains, so squat away! [Click here for additional Workouts]
FUEL ~ Dish of the Day: Looking for a way to ward off this lingering winter chill? What better way than Chanya’s Chili? Chock full of protein and essential vegetables, this beautiful dish will warm your insides and your soul! [Click here for additional Recipes]
SPARK ~ Thought of the Day: Quote of the Day: Patience is the hardest part of learning, and training is the essence of transformation ~ Ann Voskamp Essential Element: Healthy people are always learning – looking for opportunities to grow and expand.[Click to read 'Creating Change'] Journal: Where is your work schedule rigid? Where is it flexible? Many of us perceive our work week as something we must struggle through in order to bring home a paycheck. Perspective shift!: Write out your typical work week schedule, noting the particularly tedious hours in the week. Choose one of these times and consider how you might make it more valuable – for you and your co-workers. [Click here for additional Journal exercises]
AIR: Movement of the Day: Thrusters We’ve featured this before and we will continue to bring it to your attention because the thruster, like the squat (actually thrusters incorporate a squat), works the whole body in a safe but demanding way. Short on time? Do a Tabata Interval workout with thrusters and see what a four minute workout can do for you. [Click here for additional workouts]
SPARK: Journal of the Day: Quote of the Day: “The more I allow myself to be seduced by distraction, the more distractible I become.” ~Tony Shwartz Essential Element: Our culture is in desperate need of fewer choices and greater depth. Our constant access to channels of communications keeps our brains consistently over-stimulated. [click to view Spark Insight - Restorative Sleep] Journal: Put your brain at rest. Take ten minutes and simply focus on your breathing – emptying your mind of to-dos and tasks. At the end of this exercise, write down the primary thought (or thoughts) that came to mind. [Click here for additional journaling exercises]
Dish of the Day: Paleo Yambanana Bread: This is not only easy and super yummy, but it is packed with nutrition – eggs, yams, coconut, raisins, nuts (optional), and shredded carrot! Add or subtract whatever ingredients you like – this recipe is very forgiving, so it’s hard to mess this up. (Click here for additional recipes)
Movement of the Day: Wall Balls Got only 10 minutes to workout? Do 75, 100, or 150 Wall Balls and you’re done. Can be done with any weight ball – 2, 5, 10, 12, 15, or 20 pound ball. Don’t have a wall OR a ball? Then do Thrusters (do something). (Click here for additional workouts)
Journaling of the Day: Quote of the Day: “When all is said and done, a lot more is said than done.” ~ Lou Holtz Essential Element: This pull between worldly demands and our inner voice can create a tension that is overwhelming if we don’t recognize it. [View entire Week 11 Insight] Journal: Write down three ways you’d like to get your physical body healthier this coming year. (Click here for additional journal exercises)
Breakfast is the most important meal of the day. If you find yourself running out of time in the morning, prepare something in advance. A Bonfire best practice is planning some time during your week to do food prep. Sunday afternoons is a great time to make a batch of this Egg Salad and you’re all set for a healthy breakfast for Monday and Tuesday!
Directions: 5 sets of 3 reps per movement: complete all sets of one movement before progressing to the next. Select moderate to heavy weights for each movement, increase weight between sets as necessary.
Quote of the Day: “Life is very interesting… in the end, some of your greatest pains, become your greatest strengths. ” ~ Drew Barrymore
Journaling Exercise: Our area of greatest struggle is often our area of greatest service to the world. Take 5 minutes and think about the life category in which you have faced some of your toughest struggles. List three things have you learned in the process.
Quote of the Day: “Human beings aren’t meant to operate like machines – at high speeds, continuously, for long periods of time. On the contrary, people perform best when they operate rhythmically – spending and renewing energy.” – Tony Schultze
Journaling Exercise: By intentionally aligning with our body’s natural rhythms, we learn to listen to its signals. How are you actively listening to your body’s need for rest?